EMOM 12 Min.

Odd: 3-5 Handstand push-up (on wall)

         8-10 Handstand push-up (on box)

         15 Push-up

Even: Max rep. Single Under / Max rep. Double Under/Max rep. Double Under attempt

WOD: Team of 2 complete AMRAP in 20 Min.

20 Pull-up

40 Box Jump (24/20)

60 Air Squat

800m Row

Strength: Every 2.00 Min. for 7 Rounds

1 Strict Press

3 Push Press

5 Push Jerk

WOD: AMRAP 15 Min.

8 Power Snatch (50/30)

150m Medicine Ball Carry (9/6)

12 Deadlift (50/30)

Strength: Every 1.30 Min. for 7 Rounds

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

1 Front Squat

WOD: For Time

21-18-15-12-9-6-3 Reps of

Burpee Box Jump Over (24/20)

Wall Ball (9/6)

*15 Double Under after every round

Strength:

Find 5RM Back Squat in 10 Minutes

Rest 2 Minutes then

EMOM 6 Min:

6 Back rack Lunge with %50 of your 5RM Back Squat

WOD: AMRAP 10 Min.

6 Dumbbell Push Press (45/35)

8 Toes to Bar

10 Kettlebell Swing (55/35)

CORE: 8 Min. Time Cap

100 sit-ups

EMOM 12 Min.:

Odd: Max rep unders/Max rep double under attempt/Max rep double under

Even:45 seconds dip lockout hold

WOD: 5 Rounds for Time

200m Medicine Ball Carry (9/6)

20 Box Jump (24/20)

20 Push-up

Conditioning: 8 Min. Time Cap.

Row 1 Mile.

WOD: AMRAP 12 Min.

6 Push Press (50/35)

6 Burpee pull-up

Core: 4 Rounds

1 Min. Plank

30 seconds rest

1 Min. Plank (on hands)

30 seconds rest

Strength: Every 2.00 Min. for 7 Rounds

1 Hang Squat Clean

1 Squat Clean

1 Jerk

WOD: For Time

35 Power Snatch (30/20)

40 Wall Ball (9/6)

25 Power Snatch (40/25)

40 Wall Ball (9/6)

15 Power Snatch (50/30)

40 Wall Ball (9/6)